TUESDAY 12-11-18
3 week . 1 min timed rests
PULLUP - hang
X1
X2
X3
Work
6 sets of 3
2ct hang
X6
DEADBENCH
45x12
135x6
185x6
215x3
235x3
255x3
SLINGSHOT
305X3
CLOSEGRIP
205X12. 6/3/3. 15 breathes
SSB SQUAT -paused
B.wx6
55x6
145x6
195x3
Work-belt
225x4
195x4. 3 ct pause
POWER CURL -paused
15x24
35x12
65x6
85x3
110x3
85x12
65x20. Tng
Friday 12-14-18
3s week. 1 min. Timed rests
INVERTED ROWS
Pause at top
X8
X10
X12
Pause hang
X10
X12
X14
CHAIN DEADBENCH
55x6. 80
55x6. 80
145x6. 170
165x3 190
Work
195x3. 220
195x3. 220
195x3. 220
195x3. 220
195x3. 220
195x6. 220
CLOSEGRIP
145X12. 170
CHAINED SHRUGS -same as bench
145x12 snatchgrip
165x12 benchgrip
205x12 row grip
Straps
225x20 row grip
SSB PAUSED SQUAT
b.wx6
55x6
145x3
170x3
Monday December 16 2018
1s week. Amap. 1 min. Timed rests
PULLUP - hang
x1
X2
X3
X4
X5
X10 6/3/1. 15 breathes
DEADBENCH
55x10
145x8
195x5
235x1
255x1
275x3 p.r or ties p.r
255x5. P.r?
CLOSEGRIP
215x8 p.r?
SSB PAUSED SQUAT
1 set of 3 explosive jumps directly before each set
55x6
145x6
165x6
195x1
Add belt
195x1
215x1
235x3
POWER CURL
tng
15x20
35x20
65x20
Paused
85x1
105x1
115x3. P.r or ties p.r
12-19-18. WEDNESDAY
1s week. 1 min. Timed rests
INVERTED ROWS
pause chest
X8
X10
X12
Pause hang
X10
X12
X14
CLOSEGRIP DEADBENCH -
45x12
135x10
185x5
205x3
225x1
245x1
265x2. Today was about finding my closegrip paused bench with feetup . As i will be going to that as my 2nd bench day.
225x8. P.r
REG . DEADBENCH
205x8
SSB PAUSED SQUAT
b.wx10
60x8
150x6
170x3
180x1.
SHRUGS
145x12 snatchgrip
195x12 benchgrip
215x12 row grip
235x20 straps
WEDNESDAY 12-26-18
lifted w. My son today. Good time
8s week. 1 min. Timed rests
PULLUP - hang
x1
X2
X3
Work
X8
X5
DEADBENCH
45x12
135x8
155x8
195x8
Work
235x9 p.r?
CLOSEGRIP
195x12
SSB PAUSED SQUAT
b.wx8
55x8
145x8
165x8
Work-belt
205x8
165x8
POWER CURL -paused
15x20
35x15
65x10
85x5
Work
100x8. P.r?
65x24. Tng no stop
Friday Dec. 28th 2018
Lifted w. My son again. Learned the difference between the high squatting n trap bar ego lifting they been doing lol
INVERTED ROWS - using bench n bar
Paused top
X8
X8
X8
Hang bottom
X10
X10
X10
CLOSEGRIP DEADBENCH
45X8
135X8
185X8
WORK
210X8
REG DEADBENCH
170X12
SSB PAUSED SQUAT
b.wx8
65x8
155x8
DEADLIFT- beltless. 1st time in a year?
45X10
135X5
135X5
185X5
205X5
225X5
225X5
225X5 Snatchgrip
SHRUGS
225X24
Wednesday 1-6-19
5s week 1 min. Timed rest
PULLUP -hang. Holiday weight apparent. Lol
x1
X2
X3
X4
X5
2ct hang
X3
X3
X3
DEADBENCH
50x10
140xx5
160x5
200x5
225x5
Work
250x6
230x6
CLOSEGRIP
200x14 8/2/2/2. 6 breathes cluster. Thanks mark bell.
SSB PAUSED SQUAT
b.wx5
55x5
145x5
165x5
Add belt. Way tight lol
195x5
215x6
175x6
POWER CURL -paused
15x20
35x15
65x10
85x5
Work
105x12 6/3/3. 15 breathes
65x20. Tng
Were can we find the full write up for the method? Great progress man.
Thanks for commenting. Can you clarify your question?
Friday 1-4-19
5s week 1 min timed rests
INVERTED ROWS
pause at top
X8
Work
Cluster
X20. 8/3/3/3/3. 6 breathes
Hang
Cluster
X26. 10/4/4/4/4 6 breathes
CLOSEGRIP DEADBENCH
45x10
135x5
165x5
195x5
Work
225x6
REG DEADBENCH
185x8
SHRUGS
hold at top
135x20 snatchgrip
185x15 bench grip
Hang- straps
225x24. 30 sec hold
SSB PAUSED SQUAT- no belt
3 explosive jumps before every set
B.wx5
55x5
145x5
155x5
175x5
ABWHEELS -paused
X3 standing
Kneeling
X6 off 2 mats
X12 off 1 mat
Thats it. These 2 workouts will be my format going forward and ill add bsck in my accessory day.
np! I meant the full template on how you structure your training
What im doing now is a 5/3/1 template, with an 8s week added as a deload.
Its a 2 day a week, full body.
Back off sets are about 80% of the top set of the day.
My monday
Pullups
Deadbench - feet up, paused bench
Closegrip @80%
Ssb paused squat
Power curl
My wednesday
Inverted rows-restpause/ clusters
Closegrip deadbench
Reg. Deadbench @80%
Shrugs- 3-4 sets
Ssb paused sq. @80% mondays top set
Fri - small acessory day. You choose weakness or need. On a true 2 day a week you could do these after one of the 2 other workouts/ split them
I do
Abwheels standing and kneeling
Reverse barbell curls
With my physical Job n long hours plus family of 5, this 2 day a week full body suits me best. My excersize selection is also to Be most effecient n bang for your buck, cover as much as possible in as few as possible excersizes. Want more volume or work, do more of the excersize already set up!
I also have a home gym, no travel, limited to mostly barbell work. I have a barbell, ssb bar, deadlift mat, some buildable mats,squat lift off but no safeties , e.z bar, homeade abwheel, homeade set of chains 25 plus pds total,pullup bar, straps n 10mm belt. Zero machines. Dont like them anyways.
I have written my own program and hence the name of my log . Its a 5x5 program, well explained i believe back in this log, maybe a year ago. A glimpse would be a true 5x5, by having 5x5 sessions, but not peaking harshly as a true 5x5 as i undulate between 5x5/3x5/1x5 in the exact manner in the cube method, in 3 week waves. Can run it long term while experiencing all the gains of 5x5/3x5/1x5.
Monday 1-7-19
3s week. 1 min. Timed rest
PULLUP- hang
x1
X2
X3
X4
X5
3 ct hang
X3
X3
X3. All hard, as im about 20 pds heavier than last summerā¦
DEAD BENCH -feetup. Paused
50x12
140x10
190x5
220x3
240x3
Work
260x3
240x3
CLOSEGRIP - cluster
220x10. 6/1/1/1/1. 6 breathes
SSB PAUSED SQUAT
b.wx10
55x8
145x5
165x5
Add belt
195x3
215x3
230x3
195x6
POWER CURL - paused
15x20
35x15
65x10
85x5
Work
90x3
100x3
110x5. P.r?
90x10
Wednesday 1-9-19
3s week 1 min. Timed rests
INVERTED ROWS - using benchdown n barbell
Pause at top
X8
Work
X20 8/3/3/3/3 6 breathes
Pause at hang
X28 12/4/4/4/4 6 breathes
CLOSEGRIP DEADBENCH - feetup. Paused.
45x20
135x8
155x5
195x3
215x3
235x5. Def. Variation p.r
215x5
REG. DEADBENCH
185X8. 8 ct. Negative
SHRUGS
2 ct hold at top
135x20 snatchgrip
185x12 benchgrip
2ct hang - straps
235x24
SSB PAUSED SQUAT - no belt
B.wx6
55x6
145x6
145x3
165x3
185x3. 80% mondays top set
Friday 1-11-19
XDAY
BARBELL REVERSE CURLS- paused
45x12
55x12
Work
75x22 12/6/4. 15 breathes
75x8. Closegrip
55x20
ABWHEEL - paused
X3 standing
X8. 2 mats
X16 1 mat
Monday 1-14-19
1s week. 1 min. Timed rests.
PULLUP - hang
X1
X2
X3
X4
X5
3ct hang
X3
X3
X3. These sucked hard all of em. Im 20 pds heavier than last summerā¦ time for a cut lol
DEADBENCH- paused. Feetup
50X20
140X8
190X5
220X3
WORK
230x1
250x1
280x3. P.r?
250x6
CLOSEGRIP DEADBENCH
220x12. 6/3/3. 15 breathes
SSB PAUSED SQUAT - 3 explosive jumps before every set
B.wx12
60x6
150x6
170x3
Work- belt
200x1
220x1
240x3
190x6
POWER CURL- standing. Strict. Paused
15x20
35x15
65x10
85x5
Work
105x1
115x1
125x1. P.r attempted this several times, in the past,1st time it stayed strict. Barely.
WEDNESDAY 1-16-19
1s week 1 min. Timed rests
INVERTED ROWS - benchdown / barbell
Pause at top
X8
Work
X9/3/3/3/3. 6 breathes
Pause at bottom
X13/4/4/4/4 6 breathes
CLOSEGRIP DEAD BENCH - feetup . Paused
50x20
140x8
190x5
210x1
230x1
250x3 variation p.r?
230x6
REG DEADBENCH- 6ct eccentric
200x6
BARBELL SHRUGS
Pause at top
140x15 snatchgrip
190x12 bench grip
Pause at bottom
Straps
250x20
230x10 10 breathes
SSB PAUSED SQUAT -80% mondays top set . Beltless.
B.wx10
60x8
150x5
3 ct hard pause
150x3
170x3
190x3
Friday
XDAY
ABWHEELS
paused
x8 off 1 mat
X8 off 2 mat
X8 standing
REVERSE BARBELL CURL
Paused
45x12
65x6
85x3
95x1
105x1 all i had today
95x3
85x6
65x12 closegrip
Monday 1-21-19
Got 4 weeks programming written up. 5/3/1 rest pause . Basically the one right off tnation made into 2day full body. Hit the working sets strict n explosive. Do the backoff variation work rest pauseā¦
5s week. 1 min timed rest
PULLUP - 2ct hold at top
X5
X4
X3
X2
X1
3ct hard hold
X3
DEADBENCH - feetup. Paused.
45x20
135x8
155x5
195x5
215x5
235x5
CLOSEGRIP DEADBENCH - r.p
185x22 12/6/4. 15 breathes
SSB PAUSED SQUAT
b.w x12
60x8
150x5
Belt
160x5
180x5
200x5
EXPLOSIVE JUMPS
5 sets of 3
POWER CURL - standing. Strict. Paused
15x20
35x15
65x10
Rest pause
85x22 12/6/4. 16 breathes